'I Tried The 4-Move Home Workout In Daniel Craig's 007 Training Plan'
No AirBike? No SkiErg? No issue. Steal this plan used by Daniel Craig and you can boost your stamina in your garden
This session is based on the workouts that PT Simon Waterson used to prep Daniel Craig for his last outing as James Bond. They were based around two supersets, fusing core work and sprints. First, I paired 20 reps of mountain-climber press-ups with 60 seconds of high knees. After three rounds, I moved on to 20 plank-to-pikes with 60 seconds of sprints up my 15m garden, walking back briskly before going again.
My workouts were capped at 20 minutes, three days a week, but I was burst each time and didn’t stop sweating until long after my shower. The HIIT format works by allowing your heart rate to stabilise after each all-out effort, which is where the plank pikes come in handy. Time really slows down when you’re in a plank, so it made the rest before my next sprint seem never-ending.
Sprint Tip
Pump your arms: Because of the way your arms counter your legs, the more you pump, the more your legs will power you forward. Do your best Bond (or Tom Cruise) impression as you sprint.
Plank Tip
Tense your glutes: The muscles of your backside are big. Tense them and they’ll take the pressure off your lower back and make holding up your hips through the sets of plank pikes easier.
1A: Mountain Climber to Press-Up, 3 Sets of 20 Reps, No Rest
Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. After two reps, keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. Restart for prescribed reps.
1B: High Knees, 3 Sets of 60sec, 60sec Rest
Jog on the spot while lifting your knees as high as possible. Too easy? Throw in a few jabs while you pump your legs.
2A: Plank to Pike, 2 Sets of 20 Reps, No Rest
Set up in a low plank, resting on your forearms with your elbows below your shoulders (A). Lift your hips and push your head through your arms to raise yourself into the pike (B). Contract your abs and then reverse the movement. Now, go again.
2B: Running Sprint: 3 Sets of 60sec, 60sec Rest
Measure out a distance of around 25m, drop into a sprinter’s stance (A), then go at full pace for the line. Drive your elbows backward and pump your legs (B). Jog back to recover and go again. Try for as many sprints as you can in the minute.
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